Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Core Shredder

Core Shredder
30 mins

Hannah Lee Train Like Me

66c1da502bd6cd9d5b7ebaad

Play Button
Side Plank with Hip Abduction
 sets
 kg
 reps 
 rest
Notes
6538ee5676e73f5f7f60534a
Bodyweight
Side Plank with Hip Abduction
Notes:
Key Points:
  • On your side position your elbow under your shoulder.
  • Straighten your body and hold, then bring your leg outwards.
  • Bring leg back to start position and repeat for desired time.
Common Mistakes:
  • Positioning elbow too far up.
  • Hips caving down.
  • Kicking leg out.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Outer Hip, Obliques
Rectus abdominis, Abductors, Obliques
Secondary Muscles
Shoulders
Side Plank with Hip Abduction - Bodyweight muscle groups
Play Button
Hanging Leg Raise
 sets
 kg
 reps 
 rest
Notes
64fb04f02fd189505911c17b
Bodyweight
Hanging Leg Raise
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your legs up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick legs up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques, Forearms
Hanging Leg Raise - Bodyweight muscle groups
Play Button
Pallof Press
 sets
 kg
 reps 
 rest
Notes
64957ea7a98d75d68b35be64
Cable
Pallof Press
Notes:
Key Points:
  • Adjust cable to just lower than chest height, hold the grip and step across.
  • Press the handle away from your torso until your arms are extended.
  • Bend your arms back to the start position and repeat.
Common Mistakes:
  • Allowing the torso to sway.
  • Rushing repetitions.
  • Setting the cable too high or low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Pallof Press - Cable - D-Handle muscle groups
Play Button
High Low Plank
 sets
 kg
 reps 
 rest
Notes
64f716dae04bf4b72cd6cb01
Bodyweight
High Low Plank
Notes:
Key Points:

  • Place elbows under your shoulders.

  • Raise torso off the ground, keep a flat back and hold.

  • Extend arms one by one and lower them back down, repeat.

Common Mistakes:

  • Dropping hips down.

  • Raising glutes upwards.

  • Slouching shoulders.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Shoulders, Glutes
High Low Plank - Bodyweight muscle groups
Play Button
Cable Crunch
 sets
 kg
 reps 
 rest
Notes
64071a2c7a04ebb381b763d3
Cable
Cable Crunch
Notes:
Key Points:
  • Kneeling, grab the rope & position it besides your neck.
  • Crunch down towards your knees as far as comfortable.
  • Return until torso is straight then repeat.
Common Mistakes:
  • Using arms to pull down the weight.
  • Rushing repetitions.
  • Using momentum on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Cable Crunch - Cable - Tricep Rope muscle groups
Play Button
Plank
 sets
 kg
 reps 
 rest
Notes
63a2f622a8019df2bd3da5e5
Bodyweight
Plank
Notes:
Key Points:
  • Place elbows under your shoulders.
  • Raise torso off the ground.
  • Keep a flat back and hold.
Common Mistakes:
  • Dropping hips down.
  • Raising glutes upwards.
  • Slouching shoulders.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Glutes, Lower Back
Plank - Bodyweight - Forward muscle groups
6538ee5676e73f5f7f60534a
6538ee5676e73f5f7f60534a
Side Plank with Hip Abduction
Side Plank with Hip Abduction - Bodyweight
3
3
1
3
m 
0
s
 rest
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
64957ea7a98d75d68b35be64
64957ea7a98d75d68b35be64
Pallof Press
Pallof Press - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
64f716dae04bf4b72cd6cb01
64f716dae04bf4b72cd6cb01
High Low Plank
High Low Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
64071a2c7a04ebb381b763d3
64071a2c7a04ebb381b763d3
Cable Crunch
Cable Crunch - Cable - Tricep Rope
3
3
1
3
m 
0
s
 rest
63a2f622a8019df2bd3da5e5
63a2f622a8019df2bd3da5e5
Plank
Plank - Bodyweight - Forward
3
3
1
3
m 
0
s
 rest
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